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Saturday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation

1 set:
10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
10 alternating Samson stretches
10 alternating scorpion stretches

1 set:
200-m jog
10 reverse lunges

1 set:
200-m run
10 box step-ups

Warm-up
Warm-up
WALL-BALL SHOT WARM-UP AND PREP
SHARE PLYO BOX AS NEEDED
1 set:
20 mountain climbers
10 wall-ball front squats (facing the target)

1 set:
20 double knee tucks in a plank
10 wall-ball push press (tossing the ball to the target)

1 set:
20 tuck jumps
10 wall-ball shots

1 set:
5 box jumps
5 wall-ball shots (use workout weight)

Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

INTERMEDIATE
5 rounds for time:
400-m run
30 box jumps (16/20 in)
30 wall-ball shots (10/14 lb)

BEGINNER
5 rounds for time:
300-m run
20 step-ups (16/20 in)
20 wall-ball shots (10/14 lb)

INTENDED STIMULUS 21:00-25:00. NO CAP
CrossFit benchmark workout.
Higher volume, longer duration workout. Constant movement with minimal rest.
Keep runs to 2:15 or less. Goal spend no more than 5:00 on a single round.

Cool Down
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot